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Sauna & Cold Plunge Log Printable PDF | 90-Day Heat Cold Therapy Tracker | Session Log with Science Protocols | Biohacking Journal

Price:SGD 10.18

VAT Included
Scott

Designed by Scott

LongevityLivingDoc ·

United States

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Highlights

  • Designed by LongevityLivingDoc
  • Party decor for gatherings and celebrations
  • Digital download
  • Digital file type(s): 1 PDF

DESCRIPTION
Heat. Cold. Repeat. Track every session and watch what happens to your body over 90 days.

The Sauna & Cold Plunge Log is a dedicated printable journal built for people who take their heat and cold therapy seriously. With 120 individual session logs, science-backed protocol guides built right in, and weekly and milestone tracking pages, this is the most complete paper-based system available for sauna and cold plunge practitioners.

No companion book required. Just print, log, and track your progress.

WHAT'S INCLUDED

120 individual session logs (use for sauna, cold plunge, or both) capturing:

Date and session type (sauna / cold plunge / contrast)

Temperature

Duration

Number of rounds

How you felt during the session

How you felt after

Notes

Science-backed optimal protocol reference pages for:

Sauna: temperature ranges, duration, frequency

Cold plunge: temperature ranges, duration, progression

Contrast therapy protocols

Weekly progress summary pages

30/60/90-day milestone check-ins

WHO THIS IS FOR

Sauna and cold plunge enthusiasts tracking their practice

Adults 55+ using heat and cold therapy for recovery, longevity, and cardiovascular health

Biohackers who want a dedicated log separate from a general wellness journal

People building a consistent contrast therapy routine

Anyone who wants to track subjective response (mood, energy, recovery) alongside session data

FORMAT & DOWNLOAD

Instant digital download — printable PDF

Letter size: 8.5×11 inches

Print at home or at any local print shop

Works with PDF annotation apps for tablet use

ABOUT THE AUTHOR

Created by Dr. Scott McDonald, an optometrist and CFBS with 37 years of clinical experience and a committed personal practice of sauna and cold therapy. Learn more at www.longevitylivingco.com.

INSTANT DOWNLOAD — your files will be available immediately after purchase. You'll receive a PDF file ready to print or use digitally.

Questions? Visit www.longevitylivingco.com or message through Etsy.

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Listed on 23 Aug, 2026
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